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Gym workouts

Strength workout for Down syndrome: a gym routine with a training buddy

In trials, teenagers and young adults with Down syndrome who did this routine twice a week for 10 weeks got stronger, and in the largest trial their legs were still stronger, and they were more active, about 3 months after it ended. Train with a buddy who does the routine too: they do their set while you rest, and you count together. As in the trials, do 3 sets of 12 at a weight you can lift only 12 times, and add a little weight once 3 sets of 12 feel possible. For the first 2 weeks, do 1 or 2 sets while you learn each machine; that, the warm-up and the balance finish are our additions. If you have a heart condition, ask your heart team first, and stop and see a doctor if you get neck pain or any change in walking or hand use.

40 minBeginner11 movesCardio machine · A cable machine · Strength machine · A wallQuads · Back · Chest · Triceps · Calves · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy pace: you can talk, but not singHarder: Air bike intervals
  2. Thoracic rotation5 each side
    Beginner · 3D demoEasier: Side-lying open bookHarder: World's greatest stretch

Arms and back

Rest 2 min between sets, while your buddy does theirs

  1. Lat pulldown3 sets of 12
    Beginner · Back, Biceps, Shoulders · 3D demoPull the bar to your collarbone, never behind your neckHarder: Pull-up
  2. Chest press machine3 sets of 12
    Beginner · Chest, Triceps, Shoulders · 3D demoBack against the pad; push smoothlyHarder: Barbell bench press
  3. Seated cable row3 sets of 12
    Beginner · Back, Biceps, Shoulders · 3D demoSit tall and squeeze your shoulder blades backHarder: Supported single-arm dumbbell row

Legs

Rest 2 min between sets, while your buddy does theirs

  1. Leg press3 sets of 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoDon't snap your knees straight at the topHarder: Bodyweight squat
  2. Leg extension3 sets of 12
    Beginner · Quads · 3D demoStart light. If your kneecap complains, work only the top half of the movementEasier: Straight-leg raiseHarder: Barbell box squat
  3. Seated calf raise (machine)3 sets of 12
    Beginner · Calves · 3D demoNo machine? Do slow calf raises holding a railHarder: Slow calf raise

Trunk

  1. Dead bug2 sets of 8 each side
    Beginner · Abs, Hip flexors · 3D demoBack flat on the mat; move slowlyHarder: Forearm plank

Balance finish

  1. Semi-tandem stance2 holds of 10 s each side
    Beginner · Calves, Hip abductors · 3D demoHand on a rail or counterHarder: Tandem stance and heel-to-toe walk
  2. Single-leg stand2 holds of 10 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the railEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Tips

  • Twice a week for at least 10 weeks is what the trials used. Then keep going.
  • Buddies help: in the trials, a student mentor trained alongside each person, and people came to about 9 in 10 of their sessions.
  • Use the talk test, not a heart rate zone: maximum heart rate is lower in Down syndrome, so standard heart rate formulas aim too high.
  • Demonstrate each machine and check the movement looks right before adding weight.
  • Leave out moves that put weight through your head or neck, such as headstands (our suggestion, from the advice on neck instability).
  • No gym? Our hypermobility strength and control routine works the same muscles at home.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the strength workout for down syndrome: a gym routine with a training buddy take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A cable machine, Strength machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.